Two Week Fuel Cycle Menu with Recipes



One of the great things about following the Trim Healthy Mama plan of eating is that when you have a stall in weight, they have a wonderful thing called a Fuel Cycle plan.  It's a little more strict than their freestyle plan, but it always helps my metabolism jump start.  I always lose weight when I follow this plan.  I decided to include a Fuel Cycle menu that I have been following along with recipe page numbers or links to recipes.  If you have the Trim Healthy Mama book and this menu, you could follow this menu and replace things you don't like.  Mostly though I did this for myself to help store my recipes in one location.  This is an example of a two week fuel cycle menu:

Day One:  Deep S

Breakfast - Fried Eggs with Bacon and a Bulletproof Coffee

Lunch - Blackened Salmon (I cook mine in butter) with a large salad and Olive Oil Garlic Dressing

Snack - Choco Pudding

Dinner - Broiled Sirloin Steaks with Mushrooms and Spiced Roasted Cauliflower

Dessert - Peppermint Protein Skinny Chocolate

Day Two:  Deep S

Breakfast - Eggs fried in Red Palm Oil page 215 with Sautéed Mushrooms

Lunch - 100% Grass Fed Beef, Uncured Hot Dogs with large salad

Snack - Choco Pudding

Dinner - Garlic Chicken Breast with Salad and Olive Oil/Garlic Dressing

Dessert - Salted Caramel Skinny Chocolate

Day Three:  Deep S

Breakfast:  Eggs with Salmon

Lunch:  Taste of Thailand Soup page 290

Snack:  Fat Stripping Frappa

Dinner:  Pork Chops Dijonnaise with Roasted Broccoli

Dessert:  Skinny Chocolate

Day Four:  Fuel Pull

Breakfast:  Veggie Egg White Cups and half Big Boy Smoothie

Lunch:  Loaded Fotato Soup

Snack:  Deli Meat Roll Ups

Dinner:  Sweet & Spicy Asian Stir-fry with Konjac Noodles page 342

Dessert:  Frozen Yogurt with Strawberries page 376

Day Five:  Fuel Pull

Breakfast:  Egg White Scramble page 217 and Big Boy Smoothie

Lunch:  Gorton's Grilled Tilapia with Simple Steamed Broccoli - use less oil than what is called for

Snack:  Fat Stripping Frappa

Dinner:  Seasoned Chicken Breast with Homemade KFC Coleslaw

Dessert:  Fuel Pull Dessert with Lemon Mousse

Day Six:  Energizing

Breakfast:  Trim Healthy Pancakes with Yogurt and Berries

Lunch:  All Day Lentil Stew page 311 with Ezekiel 4:9, Turkey, Mozzarella Sandwich

Snack:  Orange with 1% Cottage Cheese

Dinner:  Balsamic Chicken Bake, Garlic Green Beans (use less oil) and Quinoa

Dessert:  Frozen Yogurt with Peaches page 376

Day Seven:  Energizing

Breakfast:  Egg White Benedict

Lunch:  Sweet Potato with Salad and Tuna page 306

Snack:  Yogurt with Polamer Jam page 252

Dinner:  Hearty Green Soup page 334 with Ezekiel 4:9 Sandwich

Dessert:  Broiled Grapefruit (I replace caramel extract in place of cinnamon)

Day Eight:  Deep S

Breafast:  Breakfast Brussel Sprouts Hash with Eggs

Lunch:  East African Curry - sub cauliflower instead of potatoes

Snack:  Fat Stripping Frappa

Dinner:  Country style pork ribs (replace Truvia for Brown Sugar), Salad Bar with Plan appropriate toppings, Roasted Asparagus with garlic and balsamic vinegar

Dessert:  Salted Caramel Skinny Chocolate

Day Nine:  Deep S

Breakfast:  Steak with Eggs and Sautéed Cabbage

Lunch:  Crispy Salmon over Salad with Olive Oil dressing

Snack:  Orange Cream Fat Stripping Frappa

Dinner:  Whole Baked Chicken, Sautéed Mushrooms and Broccoli

Dessert:  Skinny Oreo Bites

Day Ten:  Deep S

Breakfast:  Smokey Egg and Bacon Salad

Lunch:  Paleo Chicken Soup - skip the carrots for Deep S

Snack:  Deli Meat Roll Ups

Dinner:  Hoemstyle Turkey the Michigander Way, Roasted Parmesan Green Beans, Carmelized Brussel Sprouts

Dessert:  Skinny Chocolate

Day Eleven:  Fuel Pull

Breakfast:  French Toast Protein Shake

Lunch:  The Fuel Pull Salad page 301 with Hip Trim Honey Mustard page 412

Snack:  Choco Pudding

Dinner:  Easy Chicken Yogurt Bake page 322, Leftover Fuel Pull Salad from Lunch

Dessert:  Cake Batter Frappa

Day Twelve:  Fuel Pull

Breakfast:  Veggie Egg White Cups

Lunch:  Mexican Cottage Cheese Salad

Snack:  Apple Pie Smoothie

Dinner:  Turkey "Noodle" soup  To keep FP, skim fat off of homemade broth, don't add butter, skip carrots or use very few.

Dessert:  Strawberry Frozen Yogurt page 376

Day Thirteen:  Energizing

Breakfast:  Trim Healthy Mama Pancakes with Yogurt and Berries

Lunch:  Nicey Ricey Salad page 304

Snack:  Orange with 8 almonds

Dinner:  Lighter Side of Chili page 330 and Salad

Dessert:  Broiled Grapefruit (I replace caramel extract instead of cinnamon)

Day Fourteen:  Energizing

Breakfast:  Egg White Benedict

Lunch:  Better Than Chef Salad page 304

Snack:  Fat Stripping Frappa

Dinner:  Mexican chicken in crock pot add in black beans, salsa, onions, peppers, salt and pepper.  Top with 0% Greek Yogurt

Dessert:  Frozen Yogurt with Peaches and Raspberries page 376

Egg White Benedict (E) Trim Healthy Mama

 

 

There is a very cute little breakfast nook in our town that has some wonderful breakfast foods.  I wanted to duplicate one of their menu items because it fits nicely into the Energizing category of the "Trim Healthy Mama" lifestyle.  It turned out wonderful and is now one of my favorite "E" meals.

 

Here are the cast of characters minus the egg whites and Ezekiel 4:9 bread or English Muffins.  We forgot to put those in the picture.

 

 

First of all, you take some Ezekiel 4:9 bread out of the freezer and toast lightly.  We do this under the broiler in our oven because there are so many of us.

Next up, warm some Canadian bacon slices in a non-stick skillet and set aside.

 

 

Then lightly spray same pan with non-stick spray and add your container of egg whites, salt, pepper and about 1/4 cup of Salsa Verde to the pan and scramble.

 

Take your toasted bread out of the oven.  I heard from a friend of mine that Ezekiel 4:9 also offers English Muffins and I'm thinking that would be divine in this recipe.  However, we used what we had.

 

Next up - finely grate some skim mozzarella cheese with your cheese grater.  You could buy it already shredded, but this is good arm exercise first thing in the morning.  You wouldn't want to miss out on that.

 

Slice up a couple of tomatoes or just one depending on how many you are making.  I tend to forget that everyone doesn't cook for 9 people at a time.

 

Place some Canadian bacon on your toasted bread.

 

Top with some tomato slices.

 

Then add some of the scrambled egg whites to the top.  Never mind the fact that we are messy cooks and scramble some outside of the pan too.  Hehe!

 

Add a little layer of shredded mozzarella cheese right away so it begins to melt.

 

Then top with some delicious salsa verde.  I know it looks a little weird, but trust me on this one, it tastes superb!

 

You can eat up to two slices of these and stay in "E" mode as long as you watch your quantity of cheese.  They are delicious.  A huge hit at our house.  You can use whole eggs for the growing children and even add an avocado to theirs since they are still growing.  But if you want to stay in weight loss mode, don't combine those fats and carbs too much or you'll be sorry.

 

Here's the recipe:

 

Egg White Benedict

 

Serves 3:

 

Six slices of Ezekiel 4:9 bread or one Ezekiel 4:9 English muffin

12 slices of Canadian Bacon

Tomato slices

1 container of Egg whites

1 jar of salsa verde

1 block skim mozzarella cheese

salt and pepper to taste

 

Toast your bread.  Heat up the Canadian bacon slices in a non-stick skillet.  Place on top of toast.  Add sliced tomato on top of that.  Scramble egg whites with 1/4 cup of Salsa Verde mixed in along with salt and pepper to taste.  Place scrambled egg whites on top of tomatoes, top with shredded mozzarella cheese.  At this point, you could place in broiler to melt cheese if it doesn't melt on it's own.  Top with some salsa Verde and serve.  Enjoy!

Eggs - A Trim Healthy Mama's Best Friend!

Did you know that eating eggs helps you to lose weight?  It's true!  According to my Trim Healthy Mama book, they also boast a boosted immune system, lowered risk of cancer, lowered risk of heart disease, reduced osteoporosis and maintained eye health.

I know there are serious egg allergies out there, my mom is allergic to eggs.  But, if you're not, you need to include eggs in your diet.

"There are several nutrients specific to the egg yolk that help promote overall health. Egg yolks are one of the richest dietary sources of the B-complex vitamin choline, which is associated with better neurological function and reduced inflammation. There's also evidence that dietary choline helps with fetal brain development when pregnant women eat it. Another side benefit of a diet rich in choline is, well, happiness.

Eggs are also high in sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function. But sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny hair, strong nails and glowing skin."

http://www.huffingtonpost.com/2013/03/30/health-benefits-of-eggs-yolks_n_2966554.html

I have personally eaten more eggs last year than in any year of my life.  Our family on a whole, there are 9 of us living here, eat 5 dozen eggs a week.  It helped me to lose 60 lbs. last year.  Not only that, they are affordable.

I made these deviled eggs for my MIL's birthday.  I have never been able to figure out why they're called deviled because they taste pretty angelic to me.

I just mix the yolks with some mayonnaise, mustard, nutritional yeast, salt and pepper and fill the egg whites.  Sprinkle with paprika.  They are delicious.

Go enjoy some eggs this week and know that you are doing your body good.

Spicy Roasted Red Bell Pepper Pimiento Cheese (S)

Are you looking for a new kind of appetizer to serve when you have company?  I found this one in a Southern Living Homestyle Cookbook.  I always love when I find THM acceptable recipes that are new.  I made these for my Mother-in-love's birthday party and they were really good.

 

 

I didn't have to change anything from the way the recipe was listed.  That's always an added bonus!

 

Here's the cast of ingredients.

 

Put 1 1/4 cups mayonnaise into a medium bowl.

Chop 1/2 of a 12 oz. jar of roasted red bell peppers.

 

Add them to the bowl.

 

 

Here's the really fun part.  You need 2 tsp. of grated onion.  If you think you cry when you chop an onion, you should experience the true weeping that happens when you grate an onion.  You could always take the easy way and substitute some onion powder.  But to be a real cook, you should experience this at least once.  Maybe it won't be so bad if you get a sweet onion.  I just used a regular yellow onion.

 

 

Add that to your bowl.

 

Next you need 2 tsp. of course grained Dijon Mustard.

 

Add that to your bowl.

 

Then you need to shred two 10 oz. blocks of sharp Cheddar cheese.  Well, you could buy it already shredded, but what's the fun in that?  Shredding cheese is one of my favorite things to do, and I think it tastes better.

 

Add 1/2 tsp. crushed red pepper to your bowl.

 

Mix it all up really good.

 

Add your shredded cheese.

 

Add some black pepper to taste.

 

Mix it all up.  Store in an airtight container up to 4 days in the refrigerator.

 

We served this on celery sticks.  We had a good amount left over that was eaten with crackers and my daughter put some on a pita and made a grilled cheese with it.  Delicious whatever way you choose to eat it.

Spicy Roasted Red Bell Pepper Pimiento Cheese

Makes 4 cups

1 1/4 cups mayonnaise
1/2 (12 oz.) jar roasted red bell peppers, drained and chopped
2 tsp. finely grated onion
2 tsp. coarse grained Dijon mustard
1/2 tsp. crushed red pepper
2 (10 oz) blocks sharp Cheddar cheese, shredded
Freshly ground black pepper to taste

Stir together first 5 ingredients until well blended; stir in cheese and black pepper to taste.  Store in the refrigerator in an airtight container up to 4 days.

Italian Sausage Quiche - S

Sometimes, you are left near the end of the week and groceries are running low and you must come up with something to eat with what you have.

 

Tonight was one of those nights.  So, I kind of threw together a little concoction that everyone loved.  I call it Italian Sausage Quiche.

 

 

First you brown two pounds of Italian Sausage and line the bottom of a 9x13 pan with it that has been sprayed with non-stick cooking spray.  You could put these in nice little pie plates so that it actually looks like a quiche, but with a bigger family - the 9x13 pan is a favorite for sure.

 

 

 

Add about 6 oz. chopped roasted red pepper.

 

Throw on a couple cups of shredded Sharp Cheddar Cheese.

 

Crack about 12 eggs into a bowl.  Yep, that's my 3 year old sitting on the table being my helper for the day.

 

Mix the eggs and pour on top of the casserole.  Add some crushed red pepper and some black pepper to the top.  Throw it in the oven and bake at 350 degrees for about 25 minutes or until set.

 

In the meantime, heat up a jar of pizza sauce on the stove.

 

When the quiche is done, take out, cut into squares and serve with warmed pizza sauce on top.  This serves 12.  It is a delicious, quick way to throw together dinner at the last minute.

 

Here's the recipe:

 

Italian Sausage Quiche

Serves 12

 

2 lbs. Italian Sausage, (turkey or pork)

6 oz. roasted red peppers, chopped

2 cups shredded sharp cheddar cheese

12 eggs, beat

black pepper to taste

crushed red pepper to taste

1 jar pizza sauce without sugar

 

Brown the Italian Sausage, drain and rinse.  Spray bottom of a 9x13 pan and lay the sausage in the bottom of the pan.  Top with peppers, then cheese.  Beat the eggs and pour on top.  Sprinkle pepper and crushed red peppers on top.  Bake at 350 degrees for 25 minutes or until set.  Top with warmed pizza sauce.  Enjoy!

 

 

Pizza Puffs Trim Healthy Mama Style (S)

 

 

For New Years Eve, I made these delicious goodies and they went fast.  Everyone loved them.

 

Pizza Puffs Trim Healthy Mama Style

3/4 cup almond flour
3/4 tsp baking powder
1/2 tsp garlic powder
3/4 cup heavy whipping cream
1 egg, lightly beaten
4 oz mozzarella cheese, shredded (about 1 cup)
2 oz mini turkey pepperoni, (about 1/2 cup)
4 oz low-fat sausage, cooked and crumbled
1/2 cup pizza sauce

Pre-heat the oven to 375°. Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the almond flour, garlic powder and baking powder; whisk in the heavy whipping cream and egg. Stir in the mozzarella, sausage and pepperoni; let stand for 10 minutes.

Stir the batter and divide among the mini-muffin cups. Bake until puffed and golden, 20 to 25 minutes.

Meanwhile, heat up the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping.